BY JOYCE WONG JIN YI
Have you ever wondered how unique the small insignificant mushrooms that always become the side dish in your daily meal? Since human civilization began, fruiting bodies of mushrooms have been used as food not only due to their unique texture and flavours but also for their nutritional properties. I have two research papers and one review paper published in international journals about the nutritional value of mushrooms. Let us discover the unique properties of mushrooms together!
Studies showed mushrooms were a valuable food with total carbohydrates (including polysaccharides) are about 50% of the dry matter of mushrooms, proteins (10–40%), fats (2–8%), vitamins, phenolic compounds and minerals. There is little fat and digestible carbohydrate in mushrooms, making them suitable for low-calorie diets. Mushrooms are rich in beta-glucans responsible for many of their health benefits, including antiviral and immune-boosting effects.
[ihc-hide-content ihc_mb_type=”block” ihc_mb_who=”unreg” ihc_mb_template=”3″ ]Within the beta-glucans health-related effects, the most studied and characterized are the modulation of the immune system and gastrointestinal effects. Beta-glucans have the remarkable ability to activate and stimulate both innate and adaptive immunity. Studies showed Shiitake mushrooms (Lentinula edodes) able to bolster immune defenses by increasing the number of immune system cells, including T-cells (focuses on specific viruses and pathogens) and natural killer cells (which can kill a wide range of different viruses and pathogens).
Several human trials of beta-glucans have been performed as well. Many benefits were observed, particularly in upper respiratory tract infections such as the common cold and flu. Subjects receiving the beta-glucans had fewer symptomatic days, less severe infection symptoms, increased numbers of immune cells in the blood, and higher levels of interferon secretion. This suggests that beta-glucans can help improve immune system responses not only to infection but to other forms of inflammation as well.
Another great benefit is beta-glucans can help nourish healthy gut bacteria and augment the action of immune cells throughout the body. Healthy gut microbiota is critical to optimal health and boosting the immune system. Beta-glucans in mushrooms have been shown to encourage the growth of healthy microbiota. That’s because beta-glucans serve as prebiotics, a source of nutrition for the beneficial bacteria in the gut. These prebiotics stimulates the growth and survival of healthy bacteria while blocking the growth and development of disease-causing bacteria.
Besides acting as prebiotics, beta-glucans also can produce short-chain fatty acids (SCFA) such as butyrate and pyruvate by intestinal microflora fermentation. These compounds support a healthy gut lining, reduce harmful inflammation, and defend against cancer.
After reading this, you would not underestimate the power of the mushrooms anymore, would you? Start to incorporate various mushrooms in your diet and enjoy the benefits the mushrooms bring to you!
Want to discover more great food for your healthy life? Join me in my wellness masterclass. When you sign up for the wellness masterclass, you will automatically enjoy one-year complimentary membership in my wellness inner circle. You will be together with a group of supportive members in your wellness journey. See you inside.
Here you go: https://www.joyce-wong.com/wellnessmasterclass
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